20100405 – 07h00
JM & WarmUp (160club)
Boxing variation. Bag, skip, KB, EW or BrS. 6 rounds of 4x1mins of each with 30s rest between rounds
Now double it. 2 rounds of 4x2mins of each with 1m between rounds
A subtle change. Use just the bag & KB options.
1m bag, 1m KB
2m bag, 2m KB
3m bag, 3m KB
4m bag, 4m KB
for a total of 20mins
Now get 2 KB’s. A medium & a heavy.
5 reps of each of SwL, SnL, SwR, SnR, EW using Sw(heavy) Sn(medium) – 3 sets
Now swap around the heavy/light so it’s Sw(medium) Sn(heavy) and do another set (effectively in reverse)
3 slooow pushups (down for 10 counts, hold for 10, up for 10)
BrRev 1m
HRMax= xxx, kcal= yyy